Comparing Nutrients in 14 ounces Boiled Pokeberry Shoots VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	4.5% 3.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.42% 1.03g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Vitamin A	192% 1726μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	362% 325mg	87% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.5% 3.37mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Potatoes	Recommended Dietary Allowance
Calcium	21% 210mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59.5% 4.76mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	26.4% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.5% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Pokeberry Shoots vs Potatoes:

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 7.8 times more Vitamin B2, 4.2 times more Vitamin C, 85 times more Vitamin E and 54 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 7.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Pokeberry Shoots vs Potatoes:

• Boiled and Drained Pokeberry Shoots have 4.4 times more Calcium, 1.5 times more Iron, 2.2 times more Manganese, 2.3 times more Selenium and 3 times more Sodium than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Pokeberry Shoots have 2 times more Sugars than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 3.9 times more Energy, 5.6 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Raw Whole Potatoes have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Pokeberry Shoots as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.